Harry Doorley, Craig Scully Hyrox Result

Overall Performance:

Harry, Craig, you both put in a solid effort at the 2023 Glasgow Hyrox competition, finishing with an overall time of 01:18:42, landing you in the top 79% of 335 athletes. That's no small feat! Your performance showed some impressive strengths, especially in your overall grit and determination. However, let's dive into what makes you tick and where we can fine-tune your race strategy for the next event.

Looking at your pacing, Harry, you kicked off with a solid start in Running 1, coming in 21 seconds faster than average. However, as the race progressed, you experienced a significant slowdown in Running 8, which was a staggering 5 minutes slower than average! This indicates a potential issue with endurance or recovery management. Craig, your running times were more consistent but still showcased areas where we can enhance your endurance and strength.

Overall, you both seem to have a stronger running profile, but the sled push and the later running segments could use some work. This hybrid athlete profile means we need to ramp up your strength training while maintaining your running capabilities. Remember, "You can't climb the ladder of success with your hands in your pockets." Let's get to work!

Segments to Improve:

• Sled Push (00:02:35): This was your weakest segment, coming in 48 seconds slower than average. Strength training is key here. Incorporate drills that focus on leg drive and core stability. Try the following:
• Sled Push Drills: Start with lighter weights to focus on form. Work up to heavier weights. Aim for 5 sets of 20 meters with 2 minutes rest in between.
• Leg Press: This will help build the necessary strength. 4 sets of 8-10 reps at a challenging weight will help.
• Core Stability Exercises: Planks and medicine ball slams can enhance your core engagement while pushing the sled.
• Overall Running Time (00:48:13): This was 2:56 slower than average, indicating that we need to work on your endurance. To improve this, consider:
• Long Runs: Incorporate at least one long, slow run each week to build aerobic capacity. Aim for 60-90 minutes at a conversational pace.
• Interval Training: Short bursts of speed followed by recovery. Try 5x800m at a pace faster than your race pace, with 2-3 minutes rest in between.
• Fartlek Sessions: These are great for Hyrox. Alternate between high and low intensity throughout a 30-40 minute run.

Race Strategies:

• Transition Efficiency: Your Roxzone was faster than average, but let’s aim to make it even better. Focus on quick transitions between exercises. Practice moving quickly between stations in training to develop a routine.
• Pacing Strategy: Don’t start too fast, especially in the early running segments. Save some energy for the latter parts of the race. If you can run negative splits (running the second half faster than the first), you'll feel better at the end!
• Visualize Success: Before stepping onto that starting line, visualize each segment and how you'll tackle it. Picture yourself crushing that sled push like it's a feather instead of a brick.

Conclusion:

Harry, Craig, your journey in Hyrox is just beginning. The important thing is to embrace the grind and work on your weaknesses while amplifying your strengths. Remember, "It's not about how hard you hit. It's about how hard you can get hit and keep moving forward." So, let's hit the gym, put in the work, and make those weaknesses your new strengths! 💪💥

As you both prepare for the next race, keep a sense of humor in the mix. After all, if you can laugh while you’re suffering, you’re doing it right! Let's get after it, boys! I’m here to help you crush those goals. Stay strong, stay focused, and let’s make it happen!

Your coach,

The Rox-Coach